(originally published on December 3rd, 2004)
Aging better with cold exposure
Hello Falcon Inspired People!
Most of you on this mailing list have attended a Falcon Inspire workshop. If you haven’t, I hope to see you soon!
Cold exposure is one of the three pillars of the Wim Hof Method. Talking invariably turns to the ice bath when I mention that I am a Wim Hof Method instructor. While it’s a critical component of the Wim Hof Method, it’s not something to be dreaded or feared, and in most cases, cold exposure can be built up gradually in a fun and motivational way. At one of my WHM Fundamentals workshops, we spend most of the time on the breathwork pillar. If you decide taking a dip in the ice bath is not for you, it’s optional, and you will still get a lot out of the workshop. And if you change your mind after the workshop, you can always come back when you’re ready.
In a few cases, you should consult your doctor if you are unsure if you should start a cold exposure regime and avoid cold exposure if: you have heart problems (angina pectoris, panic attacks), high blood pressure (>160 mmHg), cold urticaria (a skin reaction to cold exposure), or Raynaud’s Syndrome Type 2.
If you are unsure how you will react to an ice bath, the safest way to try it out is at a Wim Hof Method workshop run by a certified WHM instructor. Most people who take their first cold dip are pleasantly surprised by how quickly their body adapts to the cold, and it often happens that I have to force participants to get out as it’s best to build up cold exposure gradually to avoid the phenomenon of “after drop.”
Back to nature though the cold
A recurring theme of the WHM is reconnecting with nature, before modern-day living perpetuated the myth that the cold “makes us sick.” Reconnecting with the cold reminds us of our biological connection with nature and that our bodies are designed to function in a wide range of climates and temperatures.
In a 2018 study, test subjects who ended their warm shower with a second blast of cold water reported 29% fewer sick days than a control group. A stronger immune system is one of the most touted benefits of regular cold exposure. But my favorite is that it can make you happier, acting as a kind of natural antidepressant (always discuss with your doctor before stopping or starting medication). Dopamine increases of up to 250% versus baseline have been measured in test subjects who undertake cold exposure.
The ice bath has been upgraded. It’s now sporting a new wooden frame, courtesy of my good friends Christoph and Nicole, two of my first workshop participants. Thank you, Christoph and Nicole! Come and check it out. You’ll almost forget that you’re sitting in ice-cold water.
I’d love to see you at an upcoming workshop. I will offer a €20 discount if you are a repeat customer! My agenda is here. We can arrange a private workshop for a group of four or more. Click the “get tickets” button, and we will see you there! If you have any questions, don’t hesitate to email me.
Falcon Inspire workshop agenda
You can read recent reviews on the Falcon Inspire Google Business page and on my Wim Hof Method instructor page:
Falcon Inspire Google Business Page
David Grover – certified WHM instructor
Until then, keep breathing!
David
——————————————————————————————————————————
About David:
David is a certified WHM Instructor and ex-US Air Force Survival Instructor, where he first learned to push his body and mind to the limit. You can read more about what to expect at a Falcon Inspire workshop on the Falcon Inspire website.
Copyright (C) 2025 Falcon Inspire. All rights reserved.
